Paused Barbell Hip Thrust

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Beginner

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Drive up for 1 s to full extension, squeeze 1–2 s at the top, lower for 2 s

Common mistakes

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Hip Thrust
• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift